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Glutes

Bodyweight Glute Bridge

  • Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms by your sides.
  • Press through your heels to lift your hips toward the ceiling, creating a straight line from shoulders to knees.
  • Hold the top position and squeeze your glutes.
  • Lower hips back down, hovering just above the ground, and repeat.

Glute Kick Back

  • The Glute Kick Back primarily targets the glutes, which are crucial for hip stability and strength. This exercise helps in activating and toning the glute muscles effectively.
  • Besides the glutes, the Glute Kick Back also engages the hamstrings, contributing to overall posterior chain strength and endurance.
  • Performing the Glute Kick Back enhances hip stability, improves posture, and supports functional movement patterns. It also helps in activating the core, which aids in overall body stability.
  • The exercise involves lying on your back with knees bent and feet flat on the floor. By pressing through your heels and lifting your hips towards the ceiling while squeezing your glutes, you achieve a full range of motion that maximizes muscle engagement and strength.

Good Mornings

  • Good Mornings primarily work the glutes.
  • They also engage the hamstrings and lower back.
  • Improve hip hinge mechanics, enhance flexibility, and strengthen the posterior chain.
  • With feet shoulder-width apart and a barbell on your upper back, hinge at the hips while keeping your back straight, lowering your torso forward, then return to the starting position.

Landmine Curtsy Lunge

  • Primarily works the glutes.
  • Also engages the hamstrings and quads.
  • Enhances balance, stability, and overall lower body strength through unique diagonal movement.
  • With a barbell in a landmine attachment, step back diagonally into a curtsy lunge, keeping your torso upright, then return to the starting position and repeat on the other side.

Plank Leg Lifts

  • Mainly focuses on the glutes while engaging the entire core.
  • Begin in a plank position, lift one leg straight behind, hold briefly, then lower and repeat with the other leg.
  • Enhances core strength, stability, and glute activation through dynamic leg lifts.
  • Intermediate exercise suitable for adding intensity to traditional plank workouts.

Resistance Band Squats

  • The resistance band placed above the knees increases tension, enhancing glute activation throughout the squat movement.
  • By adding resistance, these squats effectively target and strengthen the glutes, hamstrings, and quads.
  • The continuous tension from the band promotes stability and engages the outer thighs, contributing to better overall balance.
  • Resistance Band Squats can be incorporated into various workout routines, offering a dynamic and efficient approach to lower body training.

Reverse Hyperextension

  • By lifting the legs against resistance on a hyperextension bench, the reverse hyperextension effectively targets and strengthens the lower back and hamstrings.
  • This exercise isolates the muscles of the posterior chain, including the lower back and hamstrings, promoting overall development and strength in these areas.
  • Engaging in reverse hyperextensions can lead to improved stability in the lower back region, reducing the risk of discomfort and injury.
  • Incorporating reverse hyperextensions into your routine can contribute to better posture and resilience, supporting a strong and healthy back.

Side Leg Raise

  • Demonstrates proper form for side leg raises.
  • Helps viewers understand the correct technique.
  • Supports effective execution for optimal results.
  • Concise guide ensures quick absorption of information.

Side Shuffle

  • Side Shuffle adds excitement to your cardio regimen with lateral movements.
  • Enhances agility, balance, and lower body strength through quick side-to-side shuffling.
  • Engages hips, thighs, and calves for a comprehensive workout experience.
  • Offers a low-impact option with high-energy benefits for cardiovascular health and lower body functionality.

Single Leg Glute Bridge

  • Single Leg Glute Bridge intensifies glute and hamstring activation by focusing on one leg at a time.
  • Strengthens stability and balance in each glute independently, promoting better overall lower body stability.
  • Helps correct muscle imbalances by addressing strength disparities between the left and right glutes.
  • Improves functional strength, core activation, and hip stability, suitable for various fitness levels.

Single-leg Hip Extension

  • Single-leg Hip Extension targets one leg at a time, intensifying glute and hamstring activation.
  • Enhances glute and hamstring engagement, promoting muscle strength and development.
  • Addresses muscle imbalances by focusing on each leg independently, fostering symmetry in strength development.
  • Improves hip stability, contributing to overall lower body strength and reducing the risk of injury.

Barbell Hip Thrust

  • Sit on the floor with your upper back against a bench, roll a barbell over your legs, and position it across your hips.
  • Plant your feet firmly, push through your heels, and lift your hips toward the ceiling.
  • Squeeze your glutes at the top of the movement, creating a straight line from shoulders to knees.
  • Lower your hips back down in a controlled manner, hovering just above the ground, and repeat.

Cable Pull Through

  • Stand facing a cable machine with a low pulley, attach a rope, and step forward to create tension.
  • Hinge at your hips with a slight knee bend, pull the rope through your legs by extending your hips.
  • Stand upright, squeezing your glutes at the top of the movement.
  • Lower the rope back in a controlled manner to complete the repetition.

Dumbbell Frog Pumps

  • Lie on your back with feet together, knees bent outward, and a dumbbell resting on your hips.
  • Squeeze your glutes and lift your hips toward the ceiling, maintaining the frog-leg position.
  • Hold the top position briefly, emphasizing the glute contraction.
  • Lower your hips back down slowly, maintaining control throughout the movement.

Dumbbell Good Mornings

  • Stand with feet shoulder-width apart, holding dumbbells on your shoulders.
  • Hinge at the hips, pushing them backward while maintaining a slight knee bend.
  • Lower your upper body until parallel to the ground, keeping your back straight.
  • Use your hamstrings and glutes to return to the starting position, ensuring controlled movement.

Dumbbell Hip Thrust

  • Sit on the ground with a dumbbell in your lap and your back against a bench.
  • Drive through your heels to lift your hips towards the ceiling, creating a straight line from shoulders to knees.
  • Squeeze your glutes at the top of the movement for maximum activation.
  • Lower your hips back down in a controlled manner to complete the repetition.

Dumbbell Hyperextensions

  • Lie facedown on a hyperextension bench with feet secured, holding dumbbells in each hand.
  • Lower your upper body towards the ground, keeping your back straight.
  • Lift your torso back to a neutral position using your lower back muscles, squeezing your glutes at the top.
  • Enhances lower back strength and stability, promoting flexibility and reducing injury risk.

Duck Walk

  • Start with feet hip-width apart, toes turned out, and lower into a deep squat position.
  • Maintain the squat position and take small, controlled steps forward.
  • Focus on engaging the quadriceps and glutes during the movement.
  • Enhances lower body strength, hip flexibility, and stability, providing a fun and challenging workout.

Fire Hydrants

  • Start on all fours, hands directly under shoulders and knees under hips.
  • Lift one knee out to the side while keeping it bent at a 90-degree angle, focusing on engaging the glutes.
  • Perform the exercise slowly and in a controlled manner to maximize muscle engagement.
  • Enhances hip strength, flexibility, and stability, contributing to improved mobility and reduced risk of injuries.

Floor Hip Thrust

  • Lie on your back with knees bent and feet flat on the floor.
  • Lift your hips towards the ceiling, squeezing your glutes at the top.
  • Hold the top position briefly before lowering your hips back down.
  • Enhances glute activation, improves hip strength and stability, supports lower body muscle development, and helps reduce lower back discomfort.

Glute Kick Back

  • Start on all fours with hands directly under shoulders and knees under hips.
  • Extend one leg straight back, keeping it parallel to the floor.
  • Squeeze your glutes at the top of the movement.
  • Bring the leg back down without letting the knee touch the ground.